Kasha Chili

Roasted kernels of buckwheat are also known as kasha. Buckwheat is rich in complex carbohydrates. It is unique in that it contains a full complement of amino acids, making it one of the best sources of protein in the plant kingdom. It is also high in flavonols, fiber, magnesium and other minerals.

Serves 8

Ingredients

1 tablespoon olive oil

1 large onion, chopped

1 large red pepper or roasted red pepper, diced

1 teaspoon minced garlic

1 can (28 ounces) petite diced seasoned tomatoes*

5 cups fat-free chicken broth, divided

1 can (15 ounces) undrained great northern beans

1 can (15 ounces) drained black beans

1 tablespoon chili powder

1 teaspoon cumin

1 teaspoon Italian seasoning

1/3 cup buckwheat groats (Kasha)**

Salt and pepper to taste

Instructions

In a large soup pot, heat oil. Add onions and cook until translucent. Add peppers and garlic. Cook until tender. Add all remaining ingredients except kasha, salt and pepper. Bring to a boil and simmer for 20 minutes. Add kasha and continue cooking for 10 - 15 minutes or until kasha is tender. Add additional broth to thin to desired consistency. Season with salt and pepper to taste. Add extra chili powder if desired.

* Choose Italian or Mexican seasoned tomatoes for more flavor. ** Pearled barley may be substituted for the buckwheat groats but cooking time would need to be increased.

Note: Cooked Italian sausage or ground beef could be added if desired.